During the holy month of Ramadan, dieting habits are often compromised as a result of a change in meal routines. Important nutrients such as Calcium are constantly overlooked, making it crucial to include enough Calcium, vitamin D and other bone nutrients, into Iftar and Suhoor, to stay healthy during Ramadan. Dr Hanadi Mohammed from the Maternity hospital in Jeddah spoke to Saudi Gazette and stressed on the importance of drinking a certain amount of milk daily to keep the bones healthy. “Some people give no importance to the two glasses of milk needed by the human body daily, but to keep bones healthy, it is strongly recommended to take some form of calcium with Iftar,” he advised. According to Dr. Gemma Adib, President of the Pan Arab Osteoporosis Society, during Ramadan people tend to eat around 30% more than they are used to. She has recommended that juices and drinks high in sugar can be replaced with low-fat cold milk or yoghurt. Calcium isn't just limited to dairy products, we can also add more calcium-rich fruits and vegetables to the Iftar and Suhoor meals, like broccoli and spinach. “Since society follows the practice of making and serving traditional special food items in Ramadan, we should focus on desserts that contain high levels of milk, like rice puddings muhalibiya and sahlab (milk pudding),” advised Dr. Mohammed. “This way, families can follow traditions and keep healthy at the same time.” A Nestlé Middle East study by nutritionist Lynn Al Khatib states that 1000 mg is the required daily amount of calcium for adults. In her study, she explains that when your body is running low on calcium, it is removed from your bones (which forms a calcium bank) in order to make up for the loss and maintain the right levels of calcium in the blood. This makes bones weak and can cause a wide range of healthy difficulties.
